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growthrep
08-15-2007, 07:28 AM
Current weight 211 at 15% bf. Goal weight: 190 at 9% bf.

Sunday, August 12th, 2007

Did my first ever distance race (an 8k) in Exeter. I have been running since July 1 in an attempt to achieve a better level of fitness, cut up, lose weight, and improve cardiovascular health.


Tuesday, August 14th

Weights and stretching am.

17k distance run pm (a new PR for me). Training for 5k Springbank race on Sept 9.

2000 calories consumed, mostly protein.

growthrep
08-15-2007, 06:50 PM
Wednesday, August 15th, 2007

Stretching and 5k run

2200 calories consumed. Good protein day (steak and tuna).

growthrep
08-16-2007, 06:40 PM
Thursday, August 16th, 2007

Weights and stretching am (legs and core -- overdid it on squats -- hurts to walk up the stairs or sit down).

4k recovery walk pm.

2000 calories consumed. Good protein day (shakes and steak).

growthrep
08-19-2007, 06:02 PM
Sunday, August 19th, 2007

Am just now able to walk and run normally since Thursday's grueling squats. Have never blasted my quads like this. 5k tempo run and 2400 cals today. Cals a bit higher due to Sunday evening cheat meal. Didn't go nuts. had lean ground turkey on the grill and Greek salad but just had a double serving of each.

Weight 209.

growthrep
08-20-2007, 11:51 AM
Monday, August 20th, 2007

Weights (back day) am. New deadlift PR achieved! Got "the look" after set 5 from a cardio bunny. :nod:

HIIT pm. 8 sets jog/sprint and 2km steady state run thereafter.


Weight 208. 2100 calories consumed. Much protein (dolphin fish, protein shakes, and Montreal smoked meat).

growthrep
08-21-2007, 06:29 PM
Tuesday, August 21st, 2007

Crossfit style workout: Run 2k as fast as possible and with no rest do sit ups to failure, leg raises to failure and push ups to failure, sprint 100 yards, rest 10 seconds, sit ups to failure, leg raises to failure, push ups to failure, sprint 150 yards, sit ups to failure, leg raises to failure, pushups to failure, run another 2k BTTW (as if my life depended on it --try to imagine I'm being hunted by gunmen). Stretch.

2400 calories consumed (shake, fish, Montreal smoked meat, and steak).

3k recovery walk.

growthrep
08-22-2007, 05:18 PM
Wednesday, August 22nd, 2007

AM: Bench Press (PR set), narrow grip bench press (PR set), military press, shrugs, triceps pressdown, and stretching.

PM: 5k run

2300 calories consumed -- lots of protein (steak, shakes, tuna, and milk).

growthrep
08-23-2007, 05:15 PM
Thursday, August 23rd, 2007

Run 1 km, HIIT (8 sets jog, sprint to failure, rinse, repeat), followed by a 1k tempo run and stretching.

2200 calories consumed (shake, Montreal smoked meat, lobster, and avocado).

growthrep
08-24-2007, 07:49 PM
Friday, August 24th, 2007

AM: Weights (Squats/Legs)

PM: crossfit training -- no rest -- run 1 km, squats to failure, push ups to failure, leg raises to failure, squats to failure, push ups to failure, leg raises to failure, squats to failure, push ups to failure, leg raises to failure, run 1 km, and stretch.

1900 calories consumed.

growthrep
08-26-2007, 06:37 AM
Saturday, August 25th, 2007

Rest.

1600 calories consumed (Montreal smoked meat, turkey, chicken, and tuna).

growthrep
08-26-2007, 07:35 PM
Sunday, August 26th, 2007

8k run (2k hills, 6k flat).

2500 calories consumed (egg whites, turkey, pistachios, chicken and milk).

growthrep
08-28-2007, 05:18 PM
Monday, August 27th, 2007

Rest. 3000 calories consumed (tuna, two steaks, corned beef).

growthrep
08-28-2007, 05:20 PM
Tuesday, August 28th, 2007

AM: Pull day; deadlifts, rows and curls (new DL PR)

PM: 5k run

2400 calories consumed (dolphin fish, shakes, corned beef, milk).

Weight 206.

growthrep
08-30-2007, 07:35 AM
Wednesday, August 29th, 2007

AM: HIIT

PM: 20 minute swim in damn cold Lake Huron (got the look from a chick as I pulled off my shirt :thumbup: The cut must be working at last!)

Waist size down from 44 to 37. Size 38 jeans slightly too big now -- first time I've been able to even consider a size 38 since 2003.

2000 calories consumed (chicken, beef, shake, and milk).

growthrep
08-30-2007, 06:03 PM
Thursday, August 30th, 2007

Speed work and interval training. Run 500m to warm up, then sprint 100m up hill, jog 100m down. Repeat for 10 total sets without any rest. Jog 500m to cool down. Kicked My ASS!

2400 calories consumed (chicken, beef, shake, milk, and egg whites).

sharkall2003
08-30-2007, 06:07 PM
DAmn, you sure do run a lot. Keep up the work, man.

growthrep
08-31-2007, 08:57 PM
Friday, August 31st, 2007

AM: Push day; Bench Press (new PR!), dumbell bench press (new PR!), dumbell shoulder press, shrugs (new PR!), close grip bench press, and tricep pressdowns (new PR!).

PM: 10k run (8k flat, 2k hills, new PR!)

2500 calories consumed (shakes, tuna, chicken, turkey, milk and eggs).

Weight 204.

growthrep
08-31-2007, 08:58 PM
DAmn, you sure do run a lot. Keep up the work, man.

Thanks, bud. Trying to be an all around athlete. Following a personalized version of crossfit, BFS, and power lifting. LOVING IT!

growthrep
09-01-2007, 08:36 PM
Saturday, September 1st, 2007

1k tempo run, HIIT (tabata workout; 10 sets sprint to failure, jog 10 secs, repeat), followed by a 1.5k bttw run. Fall is in the air, crisp tonight, leaves burning, nice.

1800 calories consumed (chicken, shake, egg whites, and avocado).

Guy walked up to me in the park after my run and says "you carry a lot of muscle." Too bad he wasn't a hot cardio bunny instead. LOL!

growthrep
09-02-2007, 06:28 PM
Sunday, September 2nd, 2007

Rest.

1700 calories consumed (egg whites, chicken, milk, and tuna).

growthrep
09-03-2007, 08:30 PM
Monday, September 3rd, 2007

AM: Squats (new PR!), weighted crunches, pull ups, chin ups, and stretching.

PM: 10 sets push ups to failure. Sandbagging.

2500 calories consumed (shakes, dolphin fish and chicken).

growthrep
09-04-2007, 07:20 PM
Tuesday, September 4th, 2007

5k run, sprints, push ups, and air squats.

2400 calories consumed (steak, shake, tuna, dolphin fish, chicken, and milk).

growthrep
09-05-2007, 06:01 PM
Wednesday, September 5th, 2007

AM: Bench press (new PR!), close grip bench press (new PR!), dumbbell shoulder press (new PR!), upright rows and reverse grip barbel curls (new PR!).

PM: Cardio (no rest); run 1km, sprint uphill and jog down for 10 sets, 3 sets stair sprints and 3km tempo run. Stretching.

2200 calories consumed (shakes, chicken, corned beef, roast beef, shrimp, avocado, white fish and milk).

Weight 203.

growthrep
09-06-2007, 06:49 PM
Thursday, September 6th, 2007

8k run (6k flat and 2k hills)

2600 calories consumed. Was incredibly hungry tonight. Ate one pound of grilled chicken breasts and some steak. Also consumed pastrami, roast beef, a protein shake, milk and eggs today.

growthrep
09-07-2007, 11:07 PM
Friday, September 7th, 2007

AM: Deadlifts (new PR!), seated cable rows and barbel curls.

PM: run 1/2 k, pull ups to failure, push ups to failure, chin ups to failure, Russian twists to failure, leg raises to failure, pull ups to failure, push ups to failure and run 1/2k.

2100 calories consumed (chicken, beef, shakes, and milk).

Weight 202.

growthrep
09-08-2007, 07:00 PM
Saturday, September 8th, 2007

Rest. 5k race tomorrow morning at 8:30.

2000 calories consumed (shakes, turkey, beef, chicken, and milk)

growthrep
09-09-2007, 08:43 PM
Sunday, September 9th, 2007

AM: 5k race (in the rain -- yuck!)

PM: 7k run, 5 sets push ups to failure, 3 sets sit ups to failure.

Went nuts eating. All the running made me ravenous. 4000 calories consumed (beef, natty PB, chicken, protein shakes, and milk).

growthrep
09-10-2007, 06:31 PM
Monday, September 10th, 2007

AM: Squats (new PR!), seated calf raises (new PR!) and Russian twists.

PM: 5k speed run (thought I was going to puke -- frigin BRUTAL, oh my God!)

1800 calories consumed (beef, chicken, natty pb, shake and milk)

growthrep
09-11-2007, 06:53 PM
Tuesday, September 11th, 2007

Lunges to failure, side bends to failure, sit ups to failure.

2000 calories consumed (chicken, beef, shake, and milk).

growthrep
09-12-2007, 09:40 AM
Wednesday, September 12th, 2007

AM: Bench Press, dumbbell shoulder press (PR!), close grip bench press, barbel shrugs (PR!), upright rows, tricep press downs (PR!), incline sit ups (PR!), hanging knee raises (PR!), and 7 minutes treadmill (2 min jog flat and 5 minute sprint at 5.5 incline).

PM: 3 sets push ups to failure and military press.

2500 calories consumed (egg whites, chicken, natty pb, beef, and shakes).

growthrep
09-13-2007, 09:03 AM
Thursday, September 13th, 2007

AM: with no rest; run 1 km, hill sprints x 15 (run up 150 meter hill and jog down 15 times), run 2 km, sprint 100 m, jog 10 sec x 3, and stretch.

PM: 3k speed run.

2000 calories consumed (egg whites, turkey, shrimp, natty pb and shakes).

Weight 201.

growthrep
09-14-2007, 12:41 PM
Friday, September 14th, 2007

AM: Deadlift (new PR!), cable rows (new PR!), cable pull downs close grip, cable pull downs wide grip, barbel curls, weighted crunches, and stretching.

PM: 2k tempo run.

2300 calories consumed (shakes, chicken, turkey, and avocado)

Weight 200 even. Haven't been this light since 2004. Woohooo!

Achpoques
09-14-2007, 12:48 PM
sure do like ur chicken!

growthrep
09-15-2007, 11:57 AM
Indeed I do, buddy. :hump: I'm baking a chicken tonight and stuffing it with homemade pesto (equal parts Parmesan, pine nuts, basil, and olive oil), all on a bed of new potatoes.

Saturday, September 15th, 2007

2 part workout;

Part A) with no rest; Overhead squats to failure, hanging knee ups to failure, overhead squats to failure, Russian twists to failure, leg raises to failure, overhead squats to failure, Russian twists to failure, leg raises to failure, overhead squats to failure, Russian twists to failure, overhead squats to failure, push ups to failure, leg raises to failure, overhead squats to failure, reverse barbel curls to failure, and a 2 k run (jog/sprint).

Part B) 7 minutes after Part A with rest between sets; 3 sets chin ups to failure and 3 sets pull ups to failure.

2300 calories consumed (shakes, chicken, egg whites and natty pb).

Weight 200.

growthrep
09-16-2007, 10:26 AM
Sunday, September 16th, 2007

AM: without rest; 1 k jog warm up, 20 sets sprint up 150m hill/jog down, and 1k tempo run.

2350 calories consumed.

growthrep
09-17-2007, 04:59 PM
Monday, September 17th, 2007

Run 5 k.

2000 calories consumed.

growthrep
09-19-2007, 07:47 AM
Tuesday, September 18th, 2007

5k run

1900 calories consumed.

growthrep
09-19-2007, 07:49 AM
Wednesday, September 19th, 2007

AM: Bench Press (new PR!), close grip pull downs, cable rows, wide grip pull downs, tricep press downs, and stretching.

Weight 198 (finally under 200). Yeeehaaawwww! 47 lbs shed, baby!

1900 calories consumed.

growthrep
09-20-2007, 05:09 PM
Thursday, September 20th, 2007

Without rest; run 1k, push ups to failure, Russian twists to failure, sprint 300k, push ups to failure, Russian twists to failure, sprint 300k, push ups to failure, Russian twists to failure, run 400k, sprint up 150m hill, jog down (5 sets hills), and run 800k flat.

2500 calories consumed.

growthrep
09-21-2007, 08:33 AM
Friday, September 21st, 2007

AM: Breathing Squats (by rep 14 my body said "PHUCK YOU!" and shut down on me. Reps 15-20 were all the result of sheer determination), leg curls, upright rows, and shrugs.

HIIT (jog/sprint).

PM: Switched things up a bit. Went onto my property and dug a ditch. Then refilled it. Quite a workout that spanned 45 mins. Very intense. Figure I burned 400 calories on that alone. My shoulders are a little sore as are my lats.

2400 calories consumed. Weight 197.

growthrep
09-24-2007, 06:56 AM
Saturday, September 22nd, 2007

5k run.

2300 calories consumed.

growthrep
09-24-2007, 06:56 AM
Sunday, September 23rd, 2007

Rest. 2300 calories consumed.

growthrep
09-24-2007, 11:01 AM
Monday, September 24th, 2007

Beginning of new weight training routine.

AM: Deadlifts (new PR!), crunches, Russian twists, and leg raises. HIIT (jog/sprint).

PM: 5 k run, including 7 sets sprint up hill, jog down.

2000 calories consumed.

growthrep
09-25-2007, 01:12 PM
Tuesday, September 25th, 2007

AM: Bench press, dips, incline dumbell press and seated calf raises. HIIT (5 sets jog/sprint).

PM: 8k run

2000 calories consumed.

Weight 195. 50 pounds shed. Lightest weight since 1996. YES! :hump:

Was tempted to give in and take a break at the 200 lb milestone. Instead I have increased the rigor of the program to build on the momentum. :whip: I will NEVER be fat again damnit! You hear me? NEVER AGAIN!!!!!!

Target weight now 185.

growthrep
09-26-2007, 01:28 PM
Wednesday, September 26th, 2007

AM: Pull ups, cable rows, upright rows and barbell curls. HIIT 10 mins jog/sprint.

PM: 6k run.

2000 calories consumed.

growthrep
09-27-2007, 01:09 PM
Thursday, September 27th, 2007

AM: Squats, lunges, and leg curls. Run 2k.

PM: 7k run.

2000 calories consumed.

SW
09-27-2007, 01:18 PM
You dug a ditch only to refill it just for the purposes of making yourself better? I like you.

growthrep
09-27-2007, 01:28 PM
You dug a ditch only to refill it just for the purposes of making yourself better? I like you.

I'm crazy, Nick. Thanks for the comments. Still got a frickin blister on my left middle finger, that is a real pain in the arse on some lifts, thanks to the ditch digging. I like to stress my body in new ways. Sometimes I'll sandbag, dig a ditch, or some other chit, whatever burns calories and puts me into overdrive. Take care.

growthrep
09-28-2007, 08:45 AM
Friday, September 28th, 2007

AM: Military press, seated dumbbell press, close grip bench press (new PR!), dips and tricep press downs.

HIIT (jog/sprint)

PM: 4 mile run.

Weight 194.

SW
09-28-2007, 08:55 AM
Any special reason you don't include #'s?

growthrep
09-28-2007, 09:42 AM
Told by many to check my ego so I leave the numbers out. I'm fat and weak, if that helps. LOL!

growthrep
10-01-2007, 07:09 PM
Saturday, September 29th, 2007

Rest.

1600 calories consumed.

growthrep
10-01-2007, 07:12 PM
Sunday, September 30th, 2007

25 sets of stair lunges. Hold 50 lbs in each hand and walk up 16 steps, 2 steps at a time to top. Run down. Followed by 3 sets pull ups and 2 sets chin ups to failure.

1800 calories consumed.

growthrep
10-01-2007, 07:13 PM
Monday, October 1st, 2007

AM: Deadlifts (new PR!), incline sit ups and hanging leg raises.

PM: HIIT jog/sprint.

1800 calories consumed.

Weight 193.5

growthrep
10-02-2007, 05:18 PM
Tuesday, October 2nd, 2007

AM: Bench press, dips, incline bench press, flat dumbbell press and seated calf raises.

HIIT: jog/sprint

PM: Early afternoon workout; 4 k run and early evening workout; 7 k run

Weight 193.

growthrep
10-03-2007, 11:12 AM
Wednesday, October 3rd, 2007

AM: Pull ups (New PR!), seated cable rows, shrugs, chin ups (new PR!), lat pull downs, and barbell curls.

PM: 5k run

Weight 193.

growthrep
10-04-2007, 01:53 PM
Thursday, October 4th, 2007

AM: Breathing Squats (Lord have mercy!), leg curls, lunges, and leg extensions

PM: HIIT (jog/sprint) and 5 sets, without rest, chin ups to failure, push ups to failure and 15 squats.

Weight 192

Calories at 2000 net per day.

growthrep
10-05-2007, 09:06 AM
Friday, October 5th, 2007

AM: dumbbell press, upright rows, close grip bench press (new PR!), dips and triceps press downs.

PM: 5k run.

growthrep
10-07-2007, 10:04 AM
Saturday, October 6th, 2007

Rest.

growthrep
10-07-2007, 10:10 AM
Sunday, October 7th, 2007

Without rest: 500m run, sprint up 150m hill and jog down for 20 sets and run 1 k.

Well, I'm finally able to wear jeans again!!!!! First time since 1996. Yesterday I purchased a pair of classic fit (not loose but CLASSIC!) dark blue jeans and a hottie t-shirt at Old navy. I am officially no longer fat. Still want to drop to about 185 or so and see how I look there but am so happy that I'm no longer the 245 lb BLOB I was on July 1. I am now wearing clothes to show off my body instead of covering it up in shame. This is totally worth all the sacrifice and pain. Oh My!

Weight 191.

growthrep
10-08-2007, 07:17 PM
Monday, October 8th, 2007

Rest.

growthrep
10-09-2007, 09:10 AM
Tuesday, October 9th, 2007

Double weight training session today as I missed yesterday's due to spacing out Goodlife's shortened holiday hours.

AM: Dead lifts, bench press, dips, dumbbell flat press, calf raises, incline sit ups, v-ups, leg raises, and Russian twists.

PM: 5k run.

Weight 190.

growthrep
10-10-2007, 09:39 AM
Wednesday, October 10th, 2007

AM: OH pull ups, neutral grip pull ups, and chin ups, seated cable rows, lat pull downs, and barbell curls.

Running (speed work).

PM: Russian twists.

Weight 189

growthrep
10-11-2007, 08:51 AM
Thursday, October 11th, 2007

AM: Squats and leg extensions.

HIIT (jog/sprint)

4 rounds without rest: chin ups to faliure, 10 pushups, 15 squats.

Run: speed work plus a 2 k tempo run.

PM: 4 rounds without rest; dips to failure, 10 lunges each leg, 15 leg raises.

HIIT (jog/sprint for one mile)

8k run.

Weight 189.

growthrep
10-12-2007, 09:41 AM
Friday, October 12th, 2007

Close grip bench press (new PR!), upright rows, military press, shrugs, and triceps press downs.

growthrep
10-15-2007, 09:53 AM
Saturday, October 13th, 2007

Rest.

growthrep
10-15-2007, 09:53 AM
Sunday, October 14th, 2007

Rest.

growthrep
10-15-2007, 09:55 AM
Monday, October 15th, 2007

AM: Deadlifts (new PR!), incline sit ups, Russian twists, leg raises, and crunches.

HIIT (jog/sprint)

PM: 6k run.

Weight 188.

growthrep
10-16-2007, 10:00 AM
Tuesday, October 16th, 2007

AM: Bench Press (new PR!) and dips.

HIIT (jog/sprint)

PM: Had a lot of energy so decided to mess around with practicing the BP. Shattered my PR from this morning! Yes! Did 4 more sets bench and dips.

Run 1 mile.

Weight 187.

growthrep
10-17-2007, 11:17 AM
Wednesday, October 17th, 2007

AM: Run 4k.

Without rest; sprint up 150 m hill as hard as possible and jog down, repeat for 10 total sets.

PM: Run 10k.

growthrep
10-18-2007, 09:19 AM
Thursday, October 18th, 2007

Modified crossfit's Fran for 4 rounds until failure. Anthony, my shoulders hate you and I thank you. Hehehe.

Seated cable rows and hanging leg raises.

growthrep
10-19-2007, 08:50 AM
Friday, October 19th, 2007

AM: Squats, leg curls, leg press, pull ups, dips, and hanging v-ups.

PM: HIIT (jog/sprint)

Weight 186.

growthrep
10-20-2007, 08:13 AM
Saturday, October 20th, 2007

8k run.

growthrep
10-21-2007, 07:28 AM
Sunday, October 21st, 2007

AM: 10k run.

PM: 5k run

growthrep
10-22-2007, 01:45 PM
Monday, October 22nd, 2007

Weight is now 185 lbs -- down from 245 lbs. 60 pounds shed since July 1 (no more dirty bulks -- waist has gone from 44 to 34) so I will shift things up here to focus on adding lean muscle mass. I will now eat 6 quality meals a day of lean protein, carbs and healthy fat. I will drink at least 16 ounces of water with each meal. I will allow myself one cheat meal every fifth day. A significant element of the new nutritional plan will involve a whey protein powder drink which contains creatine.

New program will look like this (reps will be in the 3-10 range, depending on the exercise):

Monday: Deadlifts, pullups, seated cable rows or barbel bent rows, upright rows and barbel curls.

Wednesday: Bench press, incline bench press, flyes, dips, mil press, triceps press downs and close grip bench press.

Friday: Squats, leg press, leg curls, leg extensions, incline sit ups, Russian twists and leg raises.


I will do cardio 3 days a week.

Goals: Increase muscle mass, increase strength on major lifts and increase cardiovascular fitness without gaining a spare tire.

Today is a rest day as I'm exhausted. I will start this new program soon.

growthrep
10-23-2007, 09:22 AM
Tuesday, October 23, 2007

AM:

Deadlifts, pullups, chinups, upright rows, seated cable rows and barbell curls.


PM:

21-15-9 reps without rest of upright rows and pushups.

8k (with HIIT) mixed in.

growthrep
10-24-2007, 01:51 PM
Wednesday, October 24, 2007

AM: Bench Press and dips.

PM: Military Press and chin ups.

Weight 185.

growthrep
10-25-2007, 07:41 PM
Thursday, October 25th, 2007

8k run.

growthrep
10-26-2007, 09:53 AM
Friday, October 26th, 2007

AM: Squats, leg press, leg curls, incline sit-ups, hanging leg raises, v-ups and Russian twists.

PM: 1k tempo run.

Weight 184.

growthrep
10-29-2007, 11:40 AM
Monday, October 29th, 2007

AM: Deadlifts (new PR!) and seated cable rows (new PR!).

PM: 5k run.

growthrep
10-30-2007, 10:43 AM
Tuesday, October 30th, 2007

Training:

AM: Bench press (new PR!), dips, military press and close grip bench press.

PM: 6k run.


Nutrition

7:30 -- 2 scoops whey protein in water and one pack instant oatmeal. Coffee with sweetener and milk. 16 ounces water.

10:30 -- pre-workout fuel -- one scoop whey protein in water. 16 ounces water.

11:30 -- post-workout fuel -- one scoop whey protein in water, one apple and one tsp natty pb. 16 ounces water with multivitamin.

2:30 -- 6 ounces chicken breast, 7 almonds and one banana. 32 ounces water. Coffee with milk and sweetener.

5:00 -- pre-cardio fuel -- two scoops whey protein in water and one orange.

7:00 -- 8 ounces grilled chicken breast, one medium sized eggplant grilled with olive oil and garlic, and one salad of onions, roasted bell peppers and tomatoes with balsamic vinegar. 16 ounces water.

9:00 -- 8 ounces grilled chicken breast, decaf coffee with sweetener and milk. 16 ounces water.

11:30 -- 6 egg white omelet with spinach in calorie free cooking spray. Protein shake (whey, banana, natty pb, skim milk and FF yogurt). 16 ounces water.

***********

Weight is 184.

growthrep
10-31-2007, 06:49 AM
Wednesday, October 31st, 2007

Training

5k run.


Nutrition

7:50 -- 2 scoops whey protein in water. 16 ounces water.

10:45 -- one scoop whey protein in 8 oz water. 16 ounces water. 6 egg white omelete with turkey sausage and asparagus, cooked in zero calorie spray. Salsa and hot sauce. One pack instant oats with skim milk. One coffee with milk and sweetener.

2:00 -- Protein shake (2 scoops whey protein, banana, ice and water) and 7 almonds. Multivitamin.

5:00 -- one cup skim milk.

6:00 -- 12 ounces chicken breast with stir fried broccoli, asparagus, carrots, onions, garlic, thyme, sherry, and soy sauce. 16 ounces water.

10:00 -- 6 ounces baked chicken breast and a salad (spinach, radishes, tomatoes, roasted bell peppers and cucumbers). 16 oz water.

2:30 -- 2 scoops whey protein in water.

growthrep
11-01-2007, 06:38 AM
Thursday, November 1st, 2007

Training

Squats, leg press (PR!), leg curls, Russian twists, leg raises and crunches.


Nutrition

7:00 -- 2 scoops whey protein in water. 16 ounces water.

10:00 -- 1 scoop whey protein in water. 6 egg white omelet with turkey sausage. One pack instant oatmeal with sweetener and skim milk. 16 oz water and a multivitamin.

12:00 -- 32 oz water.

1:00 -- 10 oz chicken breast with salsa, 10 almonds and a glass of skim milk. 32 oz water.

5:00 -- 16 oz sole fillet with broccoli and onions. 32 oz water. Decaf coffee with milk and sweetener.

9:00 -- Protein shake. 16 oz water.

11:00 -- Protein sake.

growthrep
11-02-2007, 07:24 AM
Friday, November 2nd, 2007

Training

AM: Upright rows, pull ups, chin ups and barbel curls.

PM: HIIT (jog/sprint) -- I FRIGIN HATE HIIT! Gimme squats or deads any day over this chit! DAMN!

Nutrition

8:00 -- 2 scoops whey protein in water. 16 oz water.

11:00 -- 1.5 scoops whey protein in water. 6 egg whites scrambled with salsa. One orange. 32 ounces water.

2:00 -- 3 cups milk. 16 ounces water.

5:00 -- 2 scoops whey protein in water.

7:00 -- One lamb chop, one baked potato and a small Greek salad. 32 oz water.

9:30 -- 7 scrambled egg whites and turkey sausage.

growthrep
11-03-2007, 08:50 AM
Saturday, November 3rd, 2007

Training

Rest Day.


Nutrition

6:30 -- 2 scoops whey protein in water. 32 oz water.

9:45 -- 9 egg whites scrambled with turkey sausage. 16 ounces water. One cup skim milk and one pack instant oatmeal. Multivitamin.

3:00 -- 1/2 lb roast beef and one banana. 32 oz water.

6:00 -- 12 oz grilled chicken breast, one grilled eggplant, one salad and 16 oz water.

9:00 -- 6 oz grilled chicken and one can tuna in water. 32 oz water.

growthrep
11-04-2007, 06:47 PM
Sunday, November 4th, 2007

Training

Rest Day.


Nutrition

6:30 -- 2 scoops whey protein in water.

10:00 -- One pack oatmeal. Protein shake (banana, 2 scoops whey, vanilla extract, and ice). 32 oz water.

1:00 -- 5 oz roast beef. Coffee. 16 oz water.

3:00 -- One can tuna. 32 oz water.

6:00 -- One scoop whey protein in water. Honeydew melon.

8:00 -- 7 egg whites scrambled with Italian sausage. Watermelon. 16 oz water.

9:30 -- weekly cheat meal -- 2 bowls honey bunches of oats with gobs of peanut butter and a fistful of halva.

growthrep
11-05-2007, 07:22 AM
Monday, November 5th, 2007


Training

AM: Deadlifts (PR!)

PM: Hill training -- jog one mile to warm up, sprint up 150 m hill and jog down for 10 sets, and run 2/3 mile.

Nutrition

8:00 -- 2 scoops whey protein in water. 16 oz water. Coffee with milk and sweetener.

10:00 -- Banana.

11:00 -- 2 scoops whey protein in water. 32 oz water.

1:00 -- 7 egg whites scrambled with turkey sausage. Salsa. 16 oz water.

3:30 -- 3 oz beef and 2 scoops whey protein in water. 16 oz water.

5:00 -- Banana.

6:30 -- 14 oz broiled beef, carrots, potatoes, onions, and garlic. 16 oz water.

9:00 -- oatmeal.

10:00 -- Protein ice cream (vanilla, chocolate whey, natty pb, milk and ice).

growthrep
11-06-2007, 08:11 AM
Tuesday, November 6th, 2007

Training

Unexpected off day. Mixed things up yesterday by treating it like a PL meet day and went all out on the deadlift. Did 10 sets BTTW and everything on the back of my body, but my calves, is sore as hell, hamstrings to base of skull. Will treat this like a PL week and just train the 3 major lifts heavy with high volume sets. Tomorrow will be a big bench day and Friday squats. I haven't been this sore since the first day after lifting weights for the very first time.

Nutrition

8:00 -- 2 scoops whey protein in water. 16 oz water. Coffee with milk n sweetener.

12:00 -- 9 oz steak, carrots, onions, 3 cups milk, 32 oz water and one banana. Multivitamin.

4:00 -- 6 egg whites scrambled with turkey sausage in zero calorie cooking spray. 16 oz water.

6:30 -- 6 oz chicken breast with extra virgin olive oil, garlic, onions, black beans, bell pepper, chicken stock, heavy cream and asiago cheese. Roasted squash, yukon gold potatoes and carrots. Jasmine rice. 16 oz water.

9:00 -- Oatmeal with milk and raspberries. 16 oz water.

11:00 -- Protein ice cream (2 scoops chocolate whey, tray and a half of ice, cup milk, banana, 4 tbsps natty pb, one tbsp pure vanilla extract).

growthrep
11-07-2007, 07:55 AM
Wednesday, November 7th, 2007

Training

Bench Press (PR!)

Nutrition

8:00 -- 2 scoops whey protein in water. One banana and coffee with milk n sweetener. 16 oz water.

11:00 -- Tuna in spinach wrap. 16 oz water.

2:00 -- 2 scoops whey protein in water. 16 oz water and a multivitamin. One apple.

5:00 -- 6 oz chicken breast and black beans. 16 oz water.

7:00 -- 10 oz lean steak, squash, carrots, onions and garlic. Jasmine rice and 16 oz water.

9:00 -- oatmeal with skim milk and a banana. 16 oz water.

10:00 -- 2 scoops whey protein in water. 8 oz water.

growthrep
11-08-2007, 06:40 AM
Thursday, November 8th, 2007

Training

Sprint work.

Nutrition

5:30 -- one scoop whey protein in water.

8:00 -- one scoop whey protein in skim milk. 16 oz water.

11:45 -- 32 oz water and a multivitamin. 10 oz lean steak with carrots and squash.

4:00 -- milk. 16 oz water.

5:30 -- 7 egg whites scrambled with turkey sausage, green beans, onions and tomatoes. 16 oz water.

8:00 -- oatmeal with milk and a protein shake.

11:00 -- protein ice cream.

growthrep
11-09-2007, 07:33 AM
Friday, November 9th, 2007

Training

Squats (PR!), leg press (PR!) and abs.

Nutrition

8:00 -- protein shake and banana. 16 oz water.

9:30 -- protein shake. 16 oz water.

11:00 -- 6 scrambled egg whites in no calorie spray and turkey sausage. 16 oz water. Multivitamin.

12:00 -- Oatmeal with milk. 16 oz water. Cup earl grey.

2:00 -- 9 scrambled egg whites with turkey sausage. 16 oz water and coffee with milk n sweetener.

5:45 -- tuna pasta salad. 16 oz water.

8:00 -- Turkey sandwich. 16 oz water.

11:00 -- protein ice cream.

growthrep
11-10-2007, 03:00 PM
Saturday, November 10th, 2007

Training

Rest day.


Nutrition

6:00 -- protein shake.

9:00 -- protein shake. 16 oz water.

1:00 -- turkey sausage, coffee and water.

4:00 -- protein shake. 16 oz water.

7:00 -- chicken, beets, green salad, and rice.

10:00 -- protein ice cream.

Notes: Eating is poor today. Guests over and now off to another's house to be a guest. Arghhhh!

growthrep
11-11-2007, 11:10 AM
Sunday, November 11th, 2007

Training

5k run.

Nutrition

10:00 -- protein shake. 16 oz water.

1:00 -- protein shake. 32 oz water, one cup fat free yogurt, coffee, oatmeal, banana and one oz dark chocolate (72%). Multivitamin.

3:00 -- protein shake, coffee, 2 oz turkey breast.

6:30 -- 8 oz chicken breast, asparagus and potatoes. 16 oz water.

10:00 -- Protein shake, gapes and oranges. 16 oz water.

growthrep
11-12-2007, 09:36 AM
Monday, November 12th, 2007

Training

Deadlifts (PR!), pullups (PR!), seated cable rows (PR!), upright rows and barbel curls.

Nutrition

8:00 -- 2 scoops whey in water. 16 oz water.

10:00 -- 4 scrambled egg whites and turkey sausage. One corn bread muffin with honey. 16 oz water. 1 scoop whey protein in water.

12:00 -- 4 scrambled egg whites and turkey sausage. One banana. 16 oz water. Multivitamin. Green salad with hummus.

2:30 -- protein shake and 2 oz turkey breast. Apple and natty pb. 16 oz water.

5:30 -- tuna in water, 8 oz chicken, boiled yukon gold potatoes with garlic and olive oil sauce and a green salad. 32 oz water.

8:45 -- protein ice cream (2 scoops whey, skim milk, natty pb, splash vanilla, and a tray of ice blended up).

11:30 -- 2 scoops whey in water.

3:20 -- 2 scoops whey in water.

growthrep
11-13-2007, 07:41 AM
Tuesday, November 13th, 2007

Training

Hill sprints. One word; brutal!


Nutrition

8:00 -- 2 scoops whey in water. One corn bread muffin with one tsp honey and 16 oz water.

11:00 -- 6 egg whites scrambled with turkey sausage. Oatmeal and a multivitamin. 32 oz water.

2:00 -- one can tuna in water, 32 oz water, one tbsp natty pb and one scoop whey in water.

5:00 -- 7 oz chicken breast, 2 potatoes, 2 cups pasta and asparagus. 32 oz water.

8:00 -- 2 scoops whey in water.

2:30 -- 2 scoops whey in water.

growthrep
11-14-2007, 09:23 AM
Wednesday, November 14th, 2007

Training

Bench press, incline bench press, flyes, overhead press and close grip bench press.


Nutrition

8:00 -- 2 scoops whey in water and one banana. 32 oz water.

11:00 -- 2 scoops whey in milk. Oatmeal, a multivitamin and 32 oz water.

2:00 -- 32 oz water, 6 egg whites scrambled with turkey sausage and chicken breast. 2 cups pasta.

5:00 -- 32 oz water, 20 oz skinless boneless chicken thighs baked in no calorie spray and chicken stock, stir fried cabbage, onions and garlic.

8:00 -- 12 oz chicken thighs. 16 oz water. Earl grey tea.

11:00 -- protein ice cream. 16 oz water.

4:00 -- 2 scoops whey in water.

growthrep
11-15-2007, 08:37 AM
Thursday, November 15th, 2007

Training

HIIT (jog/sprint)

Nutrition

8:15 -- 2 scoops whey in water. 32 oz water. Coffee.

12:00 -- 6 egg whites and one whole egg scrambled in zero calorie spray with turkey sausage. 32 oz water.

5:00 -- 32 oz water, 10 oz chicken thighs, cabbage and one can tuna in water.

8:00 -- Tuna and chicken thighs. 32 oz water.

11:00 -- 2 scoops whey in water.

4:00 -- 2 scoops whey in water.

growthrep
11-16-2007, 10:12 AM
Friday, November 16th, 2007

Training

Squats (PR!), leg press (PR!), leg curls (PR!), leg extensions, standing calf raises, seated calf raises, Russian twists, leg raises and crunches.

Nutrition

8:00 -- 2 scoops whey in water. 32 oz water. Coffee. Banana.

11:00 -- 32 oz water. 2 scoops whey in water. Banana and natty pb (1 tbsp).

2:00 -- 32 oz water, 6 scrambled egg whites with turkey sausage.

5:00 -- 32 oz water. Salmon pan fried in olive oil with a corn meal, salt and pepper crust with lemon zest. Mixed veggies and jasmine rice.

9:00 -- 16 oz water and 2 scoops whey in water. One banana.

2:30 -- 2 scoops whey in water.

growthrep
11-18-2007, 05:30 PM
Saturday, November 17th, 2007


Training

6k run.



Nutrition

As per the norm.

growthrep
11-18-2007, 05:31 PM
Sunday, November 18, 2007


Training

Rest.


Nutrition

As per the norm.

growthrep
11-19-2007, 07:50 AM
Monday, November 19th, 2007

Training

Deadlifts, pullups, rows and curls.

Nutrition

8:00 -- 2 scoops whey in water. 32 oz water. Coffee.

12:00 -- 7 egg whites and turkey sausage. 32 oz water.

3:00 -- 2 scoops whey, banana, natty pb. 32 oz water.

6:00 -- 20 oz steak, potatoes and onions. Yogurt with blueberries. 32 oz water.

10:00 -- 32 oz water. Protein shake.

growthrep
11-20-2007, 07:08 AM
Tuesday, November 20th, 2007

Training

5k run.


Nutrition

8:00 -- 2 scoops whey in water. 3 tbsp natty pb. 32 oz water. Coffee.

12:00 -- Tuna in water, turkey sausage, banana and 32 oz water.

4:00 -- 2 scoops whey protein in water. 32 oz water.

7:00 -- 3 lbs mahi mahi and one cup green beans. 32 oz water. 2 cups grapes.

10:30 -- protein ice cream. 32 oz water.

growthrep
11-21-2007, 10:00 AM
Wednesday, November 21st 2007

Training

Bench press (PR!), incline flyes, upright rows (PR!), lateral raises and triceps pressdown (PR!).

Nutrition

8:00 -- 2 scoops whey protein in water. 32 oz water. Creatine.

11:00 -- 2 scoops whey in water. Coffee. 32 oz water.

1:45 -- tuna in water, turkey sausage, coffee and 32 oz water.

4:30 -- 2 scoops whey in water. 32 oz water.

6:00 -- 2 cups pasta and 4 cups meat sauce. Salad undressed. 32 oz water.

10:00 -- tuna in fat free miracle whip with relish. 16 oz water.

growthrep
11-22-2007, 10:32 AM
Thursday, November 22nd 2007


Training

HIIT (run/jog/hills)

Russian Twists, incline sit ups and v-ups.


Nutrition

6:30 -- 2 scoops whey in water.

8:30 -- 7 egg whites and turkey sausage. 32 oz water. Coffee.

11:30 -- 2 scoops whey in water with creatine. 32 oz water.

3:00 -- tuna in water. 32 oz water. PB.

6:00 -- cheat meal (Amer Thanksgiving style).

11:00 -- 2 scoops whey in water.

growthrep
11-23-2007, 02:05 PM
Friday, November 23rd 2007

Training

Squats (PR!), leg press (PR!), leg curls (PR!) and standing calf raises (PR!) -- Phucken AYYY! I wanna head butt somethin', baby!! WOOOOOOO!! I am stoked! Best workout ever, baby! YEAH!

Nutrition

9:00 -- 6 egg whites and turkey sausage. 32 oz water. Creatine. Banana.

11:00 -- 2 scoops whey in milk. Natty pb. Grapes. 48 oz water.

1:00 -- tuna in water. Coffee. 32 oz water. Veggies raw.

4:00 -- 3 lbs turkey breast. 32 oz water.

8:00 -- tuna in water. 16 oz water. Coffee.

growthrep
11-24-2007, 10:18 AM
Saturday, November 24th 2007

Training


Nutrition

9:00 -- 8 egg whites and turkey sausage. 32 oz water.

12:00 -- 2.5 scoops whey protein in water. Creatine. 32 oz water.

growthrep
11-26-2007, 09:04 AM
Monday, November 26th 2007

Training

Deadlifts (PR!), pullups (neutral and overhand), barbel rows and curls.


Notes: Eating remains the same. Tired of tracking it -- too busy at work. Could not run on the weekend because of soreness from Friday's leg training.

growthrep
11-28-2007, 09:39 AM
Wednesday, November 28th 2007

Bench press, military press (PR!), upright rows (PR!) and tricpes press downs.

Got the sniffles so no running this week till I feel up to it.

growthrep
11-29-2007, 12:05 PM
Thursday, November 29th 2007

Supposed to be an off day but had to get in tomorrow's workout as I'm away on bus then.

Training:

Classic squats, zercher squats, leg press, incline situps and Russian twists.

growthrep
12-03-2007, 01:35 PM
Sunday, December 2nd 2007

Deadlifts, barbel rows (PR!), cable rows (PR!), pullups and curls.

growthrep
12-04-2007, 11:30 AM
Monday, December 3rd 2007

HIIT (jog/sprint)

growthrep
12-04-2007, 11:31 AM
Tuesday, December 4th 2007

Bench Press (PR!), military press (PR!), upright row (PR!) and triceps pressdown.

growthrep
12-06-2007, 10:09 AM
Thursday, December 6th 2007

30 rep breathing squats, leg curls and 15 minutes tempo hill run.

These squats were brutal! I started the set expecting to do 10 reps and just pushed to 20. Then I pushed out another 10 for chits n giggles. I'm bushed.